Understanding the Fat Talk

Triglycerides, glycerol, phospholipids, sterols… what? We hear so many different things concerning “fats” (take this, not that, limit this and eat more of that…) making it really tricky to understand, even more to apply in real life situations.

Rule #1: As tempting as it may seem, DO NOT eliminate lipids (fats) from your diet!

The reason for this (rule #1) is that lipids provide energy, insulates and protect your body and organs like kidneys from injuries, and transports the fat-soluble vitamins in the blood stream. A deficiency in fats not only would jeopardize these functions, but would also cause unhealthy skin and diarrhea. Also by eliminating fats from your diet, you will find yourself constantly unsatisfied. Lipids are vital!

So just to clear that out, here’s a quick review on the main Lipid Families:

1. The “Bad” Fats
   • Saturated fats:
     red meat, whole-milk products, cheeses, coconut milk and oil, palm oil, cocoa butter…
   • Cholesterol:
     meats, egg yolks, cheese, mayonnaise, liver, etc.
   • Trans fats (partially hydrogenated fats):
     shortening, baked goods, cakes, doughnuts, deep fried foods, etc.
2. The “Good” fats
   • Unsaturated fats (monosaturated fats):
     olive oil, canola oil,
   • Polysaturated fats (including omegas):
     salmon, sardines, walnuts, sunflower seeds, flax seeds, corn oil, safflower oil, soybean oil, etc.

Now that’s great, but how do I incorporate this (and how much of) in my diet?

1. The suggested daily consumption of all fats should not exceed 20% to 35% of your calories intake. Since all kinds of lipids are very high in calories (9kcal/gram) you should monitor your intake regardless of the kind of fat, in order to maintain a healthy weight.
2. For the “Bad” fats you should have no more than (*based on 2000 cal. diet):
   • 7% of total energy intake from Saturated fats
     – 1 Tbsp of butter = 3,3%*
   • 1% of total energy intake from trans fats
     – 1 doughnut = 1.75%*
   • 300mg per day of Cholesterol
     – 1 egg yolk=210 mg and 3 oz of turkey=70 mg
3. For the “Good” fats, you should aim at 5% of omega fats a day, and make the majority of fat consumption Polyunsaturated and Unsaturated fats.
4. Considering all this info, when you are at the store, look at the food label and the ingredient list. If a high-lipid content food is listed at the top of the list, it means it is in high quantity. The ingredient lists are always in decreasing order from the most abundant to the least.

Finally, it is a well known fact that lipids can cause cardiovascular diseases, but can also help prevent them. Here’s how to:

• Consume overall healthy diet (including recommended amounts of lipids)
• Consume fish, especially oily fish, at least twice a week
• Aim for healthy body weight
• Be physically active
• Avoid use/exposure of tobacco products
• Choose and prepare your food with minimum or no salt
• Alcohol in moderation

So as usual, everything goes, but in moderation… Like chocolate 🙂 What’s your guilty pleasure?

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Baked Brie with Caramelized Onions

Today, we’re in for a BIG splurge! I made this for a  brunch (you can serve it as appetizer though) it’s quick, super easy and divinely delicious!

Ingredients
– Brie cheese (8 oz round)
– 1 onion, thinly sliced
– 2 Tbsp. of Butter (yeah I know…)
– 1/2 cup brown sugar, packed
– 1/2 cup sweetened dried cranberries
– 2 Tbsp white vinegar
– 1/4 cup salted cashews, unequally chopped

1. Place the Brie in greased baking pan and cook at 350°F for 10-12 minutes. Set aside (Don’t worry it’ll stay very soft and warm for a long time)
2. Sauté onion in butter, then add the brown sugar and vinegar. Heat until it begins to caramelize, about 5 minutes. Pour over Brie and sprinkle with cashews.

Now, this is not meant to be eaten by one person (although it will be tempting  – Yes, it’s that good!) so share it with your friends over a nice bottle of red, and use this as an opportunity to start your own little weekly tradition!

Enjoy!

– Kloé

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